The end of confinement, the return of sunny days, the reopening of sports halls, the authorization to redo team sports ... These are all reasons that encourage you to resume, or even begin, physical activity. But be careful not to hurt yourself from the start! Dr Jimmy Mohamed, columnist in Sans Rendez-Vous, the Europe 1 health show, Monday to Friday from 3 p.m. to 4 p.m. gives you 3 tips to avoid hurting yourself.
A good night's sleep
Do not neglect your sleep. A study of young athletes has shown that when they sleep less than 8 hours a night, the risk of injury is multiplied by 2. A good activity therefore begins with a good night's sleep.
Hydrate yourself
Do not forget to drink during exercise. 2% dehydration increases the reaction time by 10%. Which means you're going to be underperforming. Most importantly, you are more likely to injure yourself.
The ideal is to drink a little before starting your physical activity: 150 to 300 ml of water. Then during exercise, regularly drink cool water, which can be slightly flavored.
Practice active recovery
Your session does not stop at the end of training or the match ... Dr Mohamed advises you to practice active recovery. It is drawn from the experience of high performance athletes. Active recovery consists of practicing a very low intensity activity, right after your workout or the next day. It allows better recovery of the body and therefore limits the risk of injury.
BONUS - How often to resume?
The ideal for adults is to practice 30 minutes of physical activity each day and supplement, twice a week, with slightly more intense exercises, such as cladding, muscle building or gymnastics.
For children, the WHO recommends doing 1 hour of sport a day, every day. As for the elderly, 2.5 hours of physical activity per week allows them to limit the risks of osteoporosis, increases their muscular capacities and limits the risks of falls.